DASH Main dish recipes

Main dish recipes

Asian pork tenderloin

Number of servings

Serves 4

1. 2 tablespoons sesame seeds
2. 1 teaspoon ground coriander
3. 1/8 teaspoon cayenne pepper
4. 1/8 teaspoon celery seed
5. 1/2 teaspoon minced onion
6. 1/4 teaspoon ground cumin
7. 1/8 teaspoon ground cinnamon
8. 1 tablespoon sesame oil
9. 1 pound pork tenderloin, sliced into 4 portions

Directions

1.Heat the oven to 400 F. Lightly coat a baking dish with cooking spray.

2. In a heavy frying pan, add the sesame seeds in a single layer. Over low heat, cook the seeds, 

stirring constantly until they look golden and give off a noticeably toasty aroma, 

about 1 to 2 minutes. Remove the seeds from the pan to cool.

3.In a bowl, add the coriander, cayenne pepper, celery seed, minced onion, cumin,

 cinnamon, sesame oil and toasted sesame seeds. Stir to mix evenly.

4.Place the pork tenderloin in the prepared baking dish. Rub the spices on both sides of the pork pieces.

 Bake until no longer pink, about 15 minutes. 

Or bake until a meat thermometer reaches 165 F (medium) or 170 F (well-done).

Baked cod with lemon and capers

Dietitian's tip:

Fish is fully cooked when the internal temperature reaches 145 F

and the flesh is opaque and separates easily with a fork.

Number of servings

Ingredients

1. 4 cod fillets, each 6 ounces
2. 1 lemon
3. 1 teaspoon low-sodium chicken-flavored bouillon granules
4. 1 cup hot tap water
5. 1 tablespoon butter, softened
6. 1 tablespoon all-purpose flour
7. 4 teaspoons capers, rinsed and drained

Directions

Heat the oven to 350 F. Spray 4 squares of foil with cooking spray.

Place 1 cod fillet on each foil square. Cut the lemon in half. Squeeze the juice from one half over the fish. 

Cut the other half into slices, place over the fish and seal the foil.

Bake in the oven until the fish is opaque throughout when tested with the tip of a knife, 

about 20 minutes.

In a small bowl, add the chicken bouillon granules and the hot tap water. 

Stir until the granules dissolve. Set aside.

In another small bowl, mix the butter and flour together. Transfer to a heavy saucepan. 

Stir over moderate heat until the butter-flour mixture melts. Add the bouillon to the butter mixture and continue to stir 

until thickened. Add the capers and remove from the heat. Pour over the fish and serve.

Beef and vegetable stew

Dietitian's tip:

Flavorful and filling, this stew is just the thing when the weather turns cold.

Number of servings

Ingredients

1. 1 pound beef round steak
2. 2 teaspoons canola oil
3. 2 cups diced yellow onions
4. 1 cup diced celery
5. 1 cup diced Roma tomatoes
6. 1/2 cup diced sweet potato
7. 1/2 cup diced white potato with skin
8. 1/2 cup diced mushrooms
9. 1 cup diced carrot
10. 4 cloves of garlic, chopped
11. 1 cup chopped kale
12. 1/4 cup uncooked barley
13. 1/4 cup red wine vinegar
14. 1 teaspoon balsamic vinegar
15. 3 cups low-sodium vegetable or beef stock
16. 1 teaspoon dried sage, crushed
17. 1 teaspoon minced fresh thyme
18. 1 tablespoon minced fresh parsley
19. 1 tablespoon dried oregano
20. 1 teaspoon dried rosemary, minced
21. Black pepper, to taste

Directions

Heat grill or broiler (medium heat). Trim fat and gristle from steak. Grill or broil steak 12 to 14 minutes, turning once. Don't overcook. Remove from heat and let rest while preparing vegetables.

In a large stock pot, saute vegetables in oil over medium-high heat until lightly brown, about 10 minutes. Add barley and cook an additional 5 minutes.

Pat steak dry with paper towels. Cut into half-inch pieces and add to pot. Then add vinegars, stock, herbs and spices.

Bring to a boil and simmer 1 hour, until barley is cooked and stew has thickened considerably.

Chicken brats

Dietitian's tip:

Most packaged ground chicken includes the fatty skin in the mix. To get a leaner product, 

ask your butcher to grind boneless and skinless chicken breast.

Number of servings

Serves 6

Ingredients

1. 1 cup minced yellow onion
2. 4 cloves garlic, minced
3. 1/2 teaspoon canola oil
4. 1 cup cooked brown rice
5. 1 pound ground chicken breast
6. 2 teaspoons fennel seed
7. 1 teaspoon cumin seed (or caraway, which has a milder flavor)
8. 1 teaspoon ground paprika
9. 1 teaspoon ground black pepper
10. 1/2 teaspoon ground white pepper
11. 1/2 teaspoon ground cayenne pepper
12. 1 teaspoon minced fresh rosemary (or 1/4 teaspoon dried)
13. 1/4 teaspoon nutmeg
14. 1 teaspoon ground mustard seed
15. 1 teaspoon celery seed

Directions

In a frying pan, saute onion and garlic in canola oil until browned. Transfer to a large bowl and mix together with cooked rice, ground chicken breast, and remaining ingredients. Refrigerator for 1 hour.

Divide mixture into 6 equal parts. Roll into sausage shape. Or if you prefer, you can pipe mixture into 6 sausage shapes. Place on sheet pan.

Roast in oven at 350 F for 5 to 10 minutes, until the internal temperature is 125 F. Then transfer to grill to finish cooking. The brats are not fully cooked until they reach an internal temperature of 165 F.

Herb-crusted baked cod

Dietitian's tip:

Cod is a mild-flavored saltwater fish that's perfect for grilling. Wrap the stuffing-coated fillets in aluminum foil and grill until firm and opaque throughout, about 5 minutes on each side.

Number of servings

Serves 4

1. Low Fat

Ingredients

1. 3/4 cup herb-flavored stuffing
2. 4 cod fillets, each 4 ounces
3. 1/4 cup honey

Directions

Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

Place stuffing in a bag and seal. Crush until it has a crumb texture.

Brush the fillets with honey. Discard any remaining honey. Place a fillet in the bag of stuffing. Shake the bag gently to coat the cod evenly. Place the fillet on the baking dish and repeat with the remaining fillets.

Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immedia